To celebrate Heart Month, were getting back on the Meatless Mondays bandwagon. Take the Meatless Mondays challenge and reap the heart-health benefits!
To celebrate Heart Month, we’re getting back on the Meatless Mondays bandwagon. Expert sources cite a vegetarian diet to be one of the best ways to reduce our risk of chronic disease, including heart disease. However, for those who aren’t yet willing to commit to a meat-free diet, cutting meat (especially red meat) out of our diets even one night a week can have drastic health benefits.
Tonight’s Meatless Mondays dinner features the humble turnip—or more specifically, turnip greens. Because turnips are a root vegetable, we can often find them and their greens fresh and local during the winter season.
When choosing turnip greens, keep in mind that young turnip greens are tender and pleasingly sharp, while older ones are more piquant in flavour.
The following recipe comes from Jennifer Danter. Serve it atop a bed of brown rice or quinoa. For more great recipes featuring greens, check out her article “Think Green.”
Stir-Fried Turnip Greens and Tofu
1/4 cup (60 mL) extra-virgin olive oil
3 Tbsp (45 mL) rice vinegar
1 Tbsp (15 mL) low-sodium soy sauce
1 Tbsp (15 mL) almond butter
1 Tbsp (15 mL) honey
2 tsp (10 mL) dark sesame oil
2 tsp (10 mL) Dijon mustard
1 tsp (5 ml) minced ginger
1 garlic clove, minced
1 tsp (5 mL) extra-virgin olive oil
1 – 14 oz (400 g) package pressed tofu, cut into cubes
2 small bunches turnip greens or 1 bunch each turnip greens and spinach
To make sauce whirl 1/4 cup (60 mL) oil with rice vinegar, soy sauce, almond butter, honey, sesame oil, Dijon mustard, ginger, and garlic in blender. Sauce will be thick.
Coat wok with 1 tsp (5 mL) oil and set over medium-high heat. Add tofu and stir-fry until golden, 3 to 4 minutes.
Pour in sauce, then add greens. Stir constantly until wilted, 2 to 3 minutes.
Serves 4.
Each serving contains: 261 calories; 10 g protein; 20 g total fat (3 g sat. fat, 0 g trans fat); 12 g carbohydrates; 3 g fibre; 255 mg sodium
